How Much Protein Do You Need?

Published: October 2026 • Educational Guide

Protein is the primary structural building block of the human body. Composed of 20 amino acids (nine of which are essential and cannot be manufactured endogenously), dietary protein supplies the raw material for muscle remodeling, enzyme production, immune signaling, and peptide hormones.

RDA Baseline vs. Optimal Athletic Performance

The standard Recommended Dietary Allowance (RDA) established by the Food and Nutrition Board is 0.8 grams per kilogram of body weight (roughly 0.36 g/lb) for sedentary adults. It is critical to recognize that the RDA is defined as the minimum intake necessary to prevent deficiency diseases in 97.5% of healthy individuals, not the optimal quantity for athletic performance or muscle preservation.

ISSN Recommendations for Active Adults

Extensive peer-reviewed meta-analyses published by the International Society of Sports Nutrition (ISSN) recommend higher intake tiers for exercising populations:

• Endurance Athletes: 1.2 to 1.6 g/kg/day to compensate for amino acid oxidation during extended aerobic training.
• Strength & Muscle Hypertrophy: 1.6 to 2.2 g/kg/day to maximize Muscle Protein Synthesis (MPS).
• Calorie Deficit / Fat Loss: 1.8 to 2.4 g/kg/day to preserve lean muscle tissue when consuming fewer calories than burned.

Calculate your personal gram targets using our free Protein Intake Calculator.